Knowledge + Inspirations + Reflections

I've recently traveled from the west coast to the east coast, to the midwest and back home on the west coast!! Even the slightest changes in time zones messes with my sleep😴. Can you relate?

My go to sleep aid is almost always Lavender essential oil. Yep, sprayed on my pillow. Rubbed on the bottom of my feet. Natural way to dreamland.

But did you know?🤔.....

Extracted directly from plants, essential oils have been found in medicine, food, cosmetics, and perfumes for centuries. Their myriad health benefits and anti-microbial and anti-inflammatory properties are making them increasingly popular aromatherapy remedies for better cognitive function, stress relief, enhanced memory, and improved mood, as well as pain relief from stiff or sore joints and muscles. Some essential oils can be applied topically while others are best when taken orally. However, because they are a concentrated source of phytochemicals, they should be used with caution and as directed.

And there is more.....

While I ❤️❤️❤️ #doterra Serenity, there are a few other essential oils for promoting better sleep.

Arborvitae Essential Oil

Arborvitae means “Tree of Life,” so you can just imagine the benefits. This essential oil has a high content of tropolones, which have strong purifying properties and help promote healthy cell function while protecting you from environmental toxins. This oil can be diffused or applied topically; just be sure to dilute it first (I use coconut oil. Almond and Jojoba are good as well). The primary benefits of arborvitae essential oil include:

Provides protection from seasonal and environmental threats.

Promotes healthy cell function.

Serves as a powerful purifying and cleansing agent.

Can be used as a natural wood preservative and insect repellent.

Promotes mental health and control issues.

Promotes youthful and healthy skin.

Basil Essential Oil

Basil leaves, stems, and flowers have been used for centuries in cuisines and recipes; basil essential oil is just as widely used for its strong healing properties. The oil contains compounds that make it even more beneficial than its dried or fresh leaves. The primary benefits of basil essential oil include:

Helps to soothe sore muscles and joints.

Helps promote clear breathing.

Acts as a cooling agent to soothe irritated skin.

Improves digestion.

Soothes the nerves and calms the heart to help reduce feelings of anxiety.

Cardamom Essential Oil

Cardamom is a member of the ginger family; distilling steam produced by the seeds after they have been dried in an extensive, three-month process makes the essential oil. It offers a range of health benefits related to the digestive and respiratory systems and is safe for use on children. This oil can be diffused or added to bath salts. The primary benefits of cardamom essential oil include:

Relieves spasms.

Prevents microbial infections.

Helps maintain gastrointestinal balance while easing digestion.

Improves respiratory health by promoting clear breathing.

Uplifts mood while calming stomach issues.

Promote calm emotions to help cope with frustration or rage.

A good, restful night’s sleep is so important! I use at least one of these every night to make sure my body and mind get the rest they need.

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It was seriously 95 degrees, and I wanted HOT SOUP - not spicy hot, but temperature hot. Since I have lots of crazy ideas, just going with it made sense. Pretty sure part of the reason was a need to have something different to eat than juices and green smoothies, which had been my staple for the past 10 days😋 But HOT SOUP???

Outside of wanting something different, and yet gently nourishing to my digestive system, is there a benefit to eating warm food when it is so hot outside. As you probably already know, the body is a miraculous thing. It takes the nutrients it needs and releases what it doesn't need. Maybe there is more to it.

Is there a benefit to eating hot food when it is warm outside?

Well, yes! One of the main reasons is that hot food, whether it is in temperature or spiciness, makes us sweat. Sweating is the body's built in air conditioner to cool it down faster. Ok, I knew that. What else?

2. Maybe, it is because heated food tends to release more calories then cold food. Fulfilling the hunger gap. (My smoothies and salads were fairly loaded with high calorie avocados, coconut oil, and hemp seeds though)

3. Possibly, I was just craving something hot since I had been eating cold, raw food for ten days. Women more than men experience cravings. I can only buy that partially because I'm pretty sure I'd be grabbing some chocolate rather than soup...I mean come on.

4. Just plain hungry. The body needs food that will fill it up. It is physiological. Yep, this was the main one for me. I knew it because I actually wanted "a meal".

What did I do?

I could have gone for the burger (grass-fed, organic-of course), and I thought about it. The soup I make tastes great, is filling and nutritious. It won't send me into bloating and fatigue like a bun, mayonnaise and cheese will. There was no desire to undo what 10 days of clean eating did to help me sleep better, feel more energized, and motivated.

Keeping it simple

It's helpful to keep a few ingredients on hand always. That way there is no reason to choose healthy. Basics I keep on hand are: vegetable broth, bone broth, fresh thyme, bay leaf, onion, and garlic. I use the same things in vegetable, potato, broccoli, and asparagus soups with just an addition of the main ingredient. Build on what your taste buds tell you.

I use an Insta Pot when I'm in a hurry and Crock Pot if I'm out all day. Here's my favorite, filling soup recipe:

Red Lentil Soup (makes 8 full cups)

Cook in Insta Pot for 18 - 20 minutes

4 cups of vegetable or chicken bone broth

1 cup each of organic celery, carrots, and onion

3 bay leaves and 5 thyme sprigs

Salt and pepper (to taste)

Medium serrano pepper, diced fine (optional)

Quick release on Insta Pot, then add in 2 cups of lentils (I use red because they soften nicely) and 4 more cups of broth. Cook 8 minutes and it's done.

I believe that it is important in understanding what works best for your body. I certainly can tell when I eat something that doesn't agree with me. Sometimes it's puffy eyes due to water retention. Feel what it's like for you.

Conclusion

So, eating hot soup on a hot day is a good thing. I stayed cool, full, and slept soundly. Learning to tell the difference between needing food and wanting something to eat has helped me make good choices and feel better.

Comments? Please add in the section below. We all have different experiences with food. Having a vibrant conversation helps us all.

Please feel free to share this post with those who you feel might benefit.

Sitting outside today, the sun is soft, the breeze is gentle, and the chimes are "singing" joy! Yes, really. I am drinking a smoothie, and thinking how grateful I am to be in this spot.

Just a little over 5 years ago, I was exhausted from job burn out - just a constant struggle for funding; truly feeling stuck - even though I did love the mission; full of anxiety - due to financial worry; overweight - a life-long challenge. You get the idea. My work life was consuming me, and yet, when I thought of retirement, I was scared. I don't like uncertainty! But you know, I was more worried about not living a long life for my family than I was about an uncertain future.

So, today I spotted this little errant pansy who had squeezed its teensy self through the cracks in the brick....to come to life again.

That's how I feel. Like I squeezed through some hardships to a place where I can now breathe. I knew that making my health and wellbeing a priority was the best thing I could do. Why? Because it turned things around so that living vibrantly was the motivation for all things that are important to me.

Can you relate?

Here's my top 5 Health Keys to Living Your Best Life

1. Gratitude: By filling my first thoughts of the day with positivity, my emotional level is already lifting my spirits, giving me a peaceful outlook, helping me make good choices, inspiring me. Setting up the day to share with others a better side of myself. Whether you speak affirmations or pray, the vibration of gratitude is like a big breath of clean air.

2. Hydrating: In the first half hour of waking, I drink 16 ounces of warm filtered water with either fresh lemon or a couple drops of lemon essential oil. I have to admit the #1 reason is that it tastes good after waking up with a dry mouth. (you know we sleep with our mouth open, right?) It is very hydrating and aides in furthering the elimination process your body goes through as you sleep.

3. Eating organic, whole foods: Seriously, who wants to eat pesticides and not real food? I came from the midwest and many things I ate growing up came from a box, and yes, that's when McDonalds made the scene. So, with a short growing season, eating local vegetables was short-lived. Today, it's a different story. The groceries are more and more carrying certified organic foods - some fresh and some frozen. I now live where fresh fruits, vegetables, and grass-fed meats are nearby. I put aside thinking organic is too expensive and make my health the #1 reason to eat the best I can.

4. Movement: I mix up my exercise with cardio (I dance all out), walk/hike, and do yoga. I know the experts say 30 minutes every day, but I strive for 5x a week minimum. Why, because it is a goal I can reach, and some days my body just needs rest. (You know there is always cleaning and such to do).

5. Sleeeeep: Can I really say that I sleep at least 7 hours solid...YES! The first day I "retired" I woke up after a long sleep without a thought in my mind. IT WAS GLORIOUS. Sleep rejuvenates and restores your body. It is necessary for repairing tissue and growing muscle. It REVITALIZES. Some research suggests that poor quality sleep increases the risk of blood pressure, heart disease, obesity, and diabetes. As we age, many women will be affected by one or more of these conditions. So getting sleep is a huge deal.

When I consistently follow these 5 steps, I have great energy, feel motivated, can play with my grandchildren, can make it through my daily life easily, and feel in control of the life I want to live.

Where are you struggling? I'm here to help you "find a way to the light and BREATHE".

I am always shocked in listening to pharmaceutical commercials, and how many of the stated side effects seem potentially more dangerous than the health condition! Here take this, but not if you have heart or breathing problems. Oh, by the way, taking this medicationmay cause headaches, vomiting, bleeding...Wow! That doesn't make me feel like it's a good option. It makes me wonder about re-focusing on prevention and self-care to improve or restore health.

Total Wellness Matters was created to share knowledge and resources so you can be more pro-active in your well-being. Building your knowledge base gives you options to see how others have improved and in some instances reversed their condition. Most of the understanding comes from getting to the root cause. What is really going on inside that body of yours--that's the million dollar question, right? Why not learn and allow for other considerations to improve your well-being.

The information in TOTAL WELLNESS MATTERS℠ is for educational purposes only and should not be construed as medical advice. Readers are advised to seek a qualified medical professional about any issue regarding their health and well-being.